Midterm Flashcards
Physical Activity
Any bodily movement produced by the contraction of skeletal muscles that results in a substantial increase in caloric requirements over resting energy expenditure
Exercise
A type of physical ctivity consisting of planned, structured, and repetitive bodily movement done to improve and/or maintain one or more elements of physical fitness
Fitness
The ability to carry out daily tasks with vigor and alertness without undue fatigue, and with ample energy to enjoy leisure-item pursuit and meet unforeseen emergencies
Health Related Fitness Componants
Cardiorespiratory endurance, Body composition, Muscular Strength, Muscular endurance, Flexibility
Skill Related Fitness Componants
Agility, Coordination, Balance, Power, Reaction time, Speed
What is a MET?
a ratio of your working metabolic rate relative to your resting metabolic rate
How many METS is sitting at rest?
1 MET
Very light/Light Activity
Less than 3 METs
i.e. Walking, light chores (making bed), light leisure activities (billiards)
Moderate Activity
3.0 - 5.9 METs
i.e. Brisk walk, sweeping, mowing lawn, tennis doubles
Vigorous Activity
Greater than or equal to 6.0 METs
Running, digging a ditch, any intense sport
Active Commuting
Travelling from work/school by means of physical activity
Cardiometabolic
A group of common factors associated with increased risk of Cardiovascular disease (CVD) and metabolic abnormalities
Biomarkers
A specific biomechanical indicator of a biological process, event, or condition (disease, aging, etc.)
Physical Function
The capacity of an individual to carry out the physical activities of daily living.
Physical function reflects motor function and control, physical fitness, and habitual physical activity and is an independant predictor of functional independance
Defining Health
Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity
Healthy Habit
A health related behaviour that is firmly established and often performed automatically, without thought.
Developed purposefully over time, eventually doesn’t need reinforcement
Defining Chronic Disease
Noncommunicable disease (NCDs) are not passed from person to person
They are of long duration and slow progression
Four Main Chronic Diseases
Cancers, cardiovascular disease, diabetes, chronic respiratory disease
Physical Activity Definition
Any bodily movement produced by skeletal muscles that requires energy expenditure.
Physical activity benefits
- significant health benefits for hearts, bodies, and minds
- contributes to preventing and managing NCDs
- reduces symptoms of depression and anxiety
- PA enhances thinking, learning, and judgment
Physical Inactivity
Physical activity is major, modifiable risk factor for chronic diseases
Physical Inactivity facts
- Globally 1 in 4 adults do not meet the global recommendations of PA
- Up to 5 million deaths/year could be adverted if the global population was more active
- Inactive people have 20-30% increased risk of death compared to people who are sufficiently active
- > 80% of the worlds population is insufficiently active
Big 4 Chronic disease with links to physical inactivity
Ischemic heart diseases, diabetes, cancer, mood and anxiety disorders
Ischemic Heart Disease
- more common in older people
- increasing 1% year over year
- slightly more common in men
Diabetes
- growing year over year
- equal in males and females
- 90% diagnosed older than 50
Mood and anxiety disorders
- 10% of all canadians
- more women than men
- highest in middle aged adults
Chronic Disease Modifiable Risk Factors
- changeable habits people do in excess that increase their risk of chronic disease
- tobacco smoking
- alcohol consumption
- physical inactivity
- unhealthy eating
- sedentary behaviour (new)
ON has high tobacco smoking and alcohol
Risk conditions
Obesity, hypertension
Are Canadians Healthy?
Yes, on average Canadians are healthy
BMI
Ratio of body weight to height squared
18.5-24.9 is normal weight
>30 is obese
Global Obesity (risk condition)
- 26% of Canadian adults are obese
- in Canada and U.S obesity rates are equal between women and men
- 1/3 of Canadian kids are overweight
Hypertension (risk condition)
- Chronic high blood pressure, very common
Subjective ways to Measure PA + study results
Things like questionnaires and surveys that people don’t necessarily tell the whole truth on
- Insufficient PA is a leading risk factor for non-communicable diseases and has a negative effect on mental health and quality of life
- Levels of insufficient PA across countries and estimate global and regional trends
Objective Measurements: Accelerometer
- Measures heart rate
- PA is associated with reduced risk of cardiovascular disease, some types of cancer, osteoporosis, diabetes, obesity, etc.
- Higher levels of physical activity are clearly associated with health benefits
Objective Measurements: Wearables + research
- Canadians walk an average of 5000 steps a day (recommenced is 10)
- Activity inequality predicts obesity rates better than activity levels
Activity Inequality: when you’re only moving doing deliberate exercise
Physical Activity Guidlines
- According to statistics Canada, only 16% of Canadian adults are getting the recommended amount of physical activity
- 150 minutes of moderate to vigourous physical activity per week
Pedometer vs Accelerometer
- Pedometer only tracks number of steps
- Accelerometer tracks speed and other stats
Blue Zones
- Looks at longevity hot spots around the world
- Places where people move naturally, have a healthy culture, right outlook on life, eating wisely
- These behaviours positively affect people’s lives and ultimatley extend their life expectancy
- Italy and Greece follow this lifestyle
Dose Repsonse to PA
Dose response describes the body’s reaction to a certain amount of a substance or activity
The more physically active you are in minutes per day, the lower your al cause mortality
Step Count and Mortality
- The lower amount of steps a demographic takes a day their higher mortality rate
- 2000 steps a day has the highest mortality rate
- Any amount over 10000 is a lower mortality rate
- Taking very few steps impacts men’s’ mortality more than women’s’
Stages of Changing Habits
- Precontemplation:
Description of the sitting recommendation doesnt match
my current behaviour and I don’t intend to change - Contemplation:
Description of the sustained sitting recommendation
doesn’t match my current behaviour but I do intend to
change in the next 6 months - Preparation:
Description of the sustained sitting recommendation
doesn’t match my current behaviour but I’m motivated
and confident that I’ll change in the next month - Action
I follow the description of sustained sitting patterns but
it’s been less than 6 months - Maintenance:
I’ve followed the description of sustained sitting patterns
for more than 6 months
London England Bus Study
The Study examined the risk of coronary heart disease between the drivers and the conductors
- Drivers are inactive, conductors are active
- The drivers had a significantly higher risk of coronary heart disease than the conductors
- Basically if you’re active during the day you have less risk of getting chronic diseases
23.5 hours
Exercise is medicine
best thing you can do for your health is exercise 30 min/day
More activity is better, but the rate of return decreases after about 30 min per day
Standing to avoid sedentary behavior
- Burns slightly more calories per hour
- Can result in bad circulation
- good to switch between standing and sitting
Light Activities to break up sedentary behavior
- Breaking up periods of sitting reduces glucose and insulin spikes in response to eating
- breaking up sitting every 60 min positively effects our happiness
Factors Affecting our Activity Levels
- Natural enviroment - weather, topography, etc
- Built enviroment - city, land use patters, gree space
- Social enviroment - culture, friends, income
- Individual determinants - gender, age, skills, comfort, etc
How to get workers to be me more active
Direct physical activity promoting workplace facilities
i.e. group stretching, or ping pong table
Indirect physical activity - promoting workplace facilities
i.e. onsite workout facilities
if the workplace has showers people are way more likely to engage in physical activity
Contributors to overall health status
Genetics
Enviroment (socioeconomic status, accesible facilities)
Access to medical care
Health behavious
Exercise is Medicine
A movement around the world, and in Canada that encourages a healthy lifestyle among Canadians
Secondary Prevention
Exercising to reduce the onset of health issues
Outcomes: Delayed death, lower disease recurrence, lower disease severity, fewer hospitalizations, fewer procedures, fewer medications/lower doses, improved bio-markers/clinical risk factors, faster return to work/life, system cost-savings
Exercise and Immunity
Exercise instantaneously mobilizes immune cells
Meaning exercise actually increases your immune defense to fight the common cold and flu
If your body isn’t used to exercise and you exercise really vigorously it can harm your immune system
Drug Efficacy vs Exercise
- Exercise and drug interventions did NOT differ in terms of mortality benefits or in:
○ secondary prevention of coronary heart disease,
○ rehabilitation after stroke
○ treatment of heart failure, and prevention of
diabetes
exercise is equally as effective as drugs
exercise is more effective than drugs for stroke prevention
PA and Depression
People with MDD (major depressive disorders) saw the greatest reduction in symptoms if they included exercise in their treatment
It is recognized that exercise should be the only treatment of mild-moderate depression
may take 4-6 weeks to notice benefits
PA and Diabetes
- Type 2 diabetes you still have the use and can produce insulin but your body can’t regulate it in your body
- This is generally due to lifestyle and eating choices
if a patient does both aerobic and strength exercise it will reduce their A1c by 1%
Ischemia:
a suppression/reduction of blood flow due to something blocking/compressing the blood vessel
results from bad diet and fat build up
if you exercise 45-60min per day it’ll reduce your symptoms
Peripheral benefits of exercise on Ischemia
- Happen faster than central benefits (2-3 weeks)
- Improves upon your bodies ability to take the oxygen out of the blood and using it
Circulation to feet and hands improves
Central benefits of exercise on Ischemia
- Take longer than peripheral (6 months)
- More efficient heart contraction in terms of how much blood the heart can move per beat
Makes exercising easier
Exercise effect on plaque development for Ischemia
- with 45+ min of exercise per day you can stop plaque from developing
- If you exercise 30min/ day it will slow plaque development
- If you exercise 90min/day 5 days a week you can actually shrink plaque
Diabetes Symptoms
peeing a lot, slow healing wounds, genital itching, blurred vision, exhaustion, rapid weight loss
Musculoskeletal changes during pregnancy
Increase force on joints due to increased body mass
ligament laxity due to relaxin hormone release
lumbar lordosis - compression of the spine
